7-19-2017

19
Jul

7-19-2017

CrossFit Seabrook – CrossFit Core

Warm-up

Leg Warm-up (No Measure)

400m Run

5 10 Sec pause squats

5 squats

20 walking lunges

15 Russian KBS

1 min Plank Hold

Weightlifting

Squat Waves

Wave 1

5 reps each at

62%

67%

72%

Rest 3 minutes

Wave 2

4 reps each at

67%

72%

77%

Rest 3 Minutes

3 reps Each at

72%

77%

82%

Gymnastics

Alternating Tabata ( 8sets of :20 on/ :10 off

Hollow rocks

Superman Rocks

Metcon

Metcon (AMRAP – Rounds and Reps)

15min AMrap

3 Strict HSPU

6 Toes to Bar

9 Air squats
Do with weighted vest